1, relax after exercise
After exercise, you can lie on the sponge mat or rattan mat and have a rest. When lying flat, your feet should be placed slightly above your head or even at the same height as your head. Never lie on the ground with water vapor. After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms.
2. Massage after exercise is an important means to eliminate fatigue.
The main methods of massage are shaking, needling, rubbing, patting and rubbing. The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise. Acupoints commonly used in lower limbs are Youchengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, lumbago, knee gaskin pain and other symptoms. When kneading and patting, first massage the big muscles, then massage the small muscles, first massage one side, then massage the other side. If so, give each other a massage. Shu points on the back are mostly located at 1.5 inch near the spine. Massage and relaxation are mainly at 1.5 inch near the spine and Tianzong on the shoulder, shoulder well and scapula, which can relieve back pain and neck stiffness. The combination of several techniques can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs.
3. Exercise arrangement should be reasonable.
After a period of exercise, the symptoms of muscle soreness were alleviated. And be single-minded. For example, downhill exercise can relieve muscle pain caused by downhill exercise after a period of time.
4, local heating and rubbing medicine
Washing with warm water after exercise can relieve muscle soreness. Topical oil, ointment or liniment can also relieve pain.
5. Stretching muscles can relieve soreness.
Stretching muscles can accelerate the relaxation of muscles, relieve antagonistic muscles and help the recovery of tense muscles. This kind of muscle stretching exercise also lays a foundation for preventing strain during exercise.
6. Make preparations and organize activities during exercise.
Adequate warm-up activities and reasonable finishing exercises are helpful to prevent or relieve muscle soreness.